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Nutritional Profile of Raw Lettuce - Care Omnia Nutrition
We got 40 nutritional values in our nutrition profile for Raw Lettuce.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for one nutrient:
- Water (Water)
Also, when compared to all foods, it ranks high (Top 250) for one additional nutrient:
- Fiber, total dietary (Carbohydrates)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks notably well (Top 25) for one nutrient:
- Water (Water)
Additionally, a comparison to foods in the same category shows that it ranks moderately (Top 100) for three additional nutrients:
- Fiber, total dietary (Carbohydrates)
- Palmitoleic Acid (16:1) (Monounsaturated Fats)
- Selenium, Se (Minerals)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Lettuce
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Raw Lettuce
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Raw Lettuce
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Raw Lettuce
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Raw Lettuce
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 2.9 g | 827.8 mg | 784 | 2231 |
| Fiber, total dietary | 1.2 g | 340.2 mg | 84 | 246 |
| Sugars (Total incl. NLEA) | 1.4 g | 391.2 mg | 409 | 1538 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 6 mg | 1.7 mg | 620 | 2835 |
| Fatty Acids, total polyunsaturated | 78 mg | 22.1 mg | 710 | 2437 |
| Fatty Acids, total saturated | 19 mg | 5.4 mg | 720 | 2788 |
| Total Lipid (Fat) | 140 mg | 39.7 mg | 429 | 1756 |
| Saturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Palmitic Acid (16:0) | 17 mg | 4.8 mg | 586 | 2259 |
| Stearic Acid (18:0) | 2 mg | 0.6 mg | 345 | 1689 |
| Monounsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 5 mg | 1.4 mg | 612 | 2807 |
| Palmitoleic Acid (16:1) | 2 mg | 0.6 mg | 87 | 981 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 22 mg | 6.2 mg | 695 | 2372 |
| Linolenic Acid (18:3) | 55 mg | 15.6 mg | 254 | 901 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 1.1 g | 320.3 mg | 405 | 1506 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 34 µg | 9.6 µg | 136 | 421 |
| Folate, food | 34 µg | 9.6 µg | 136 | 255 |
| Folate, total | 34 µg | 9.6 µg | 138 | 352 |
| Niacin | 249 µg | 70.6 µg | 672 | 2282 |
| Riboflavin | 53 µg | 15 µg | 230 | 758 |
| Thiamin | 56 µg | 15.9 µg | 187 | 828 |
| Vitamin B6 | 66 µg | 18.7 µg | 294 | 915 |
| Vitamin C | 6 mg | 1.7 mg | 382 | 563 |
| Fat-soluble Vitamins (6) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Carotene | 2 µg | 0.6 µg | 201 | 462 |
| alpha-Tocopherol | 200 µg | 56.7 µg | 266 | 623 |
| beta-Carotene | 2.4 mg | 671.9 µg | 299 | 343 |
| Lutein + Zeaxanthin | 1 mg | 283.5 µg | 282 | 361 |
| Phylloquinone | 75.2 µg | 21.3 µg | 283 | 365 |
| Vitamin A, RAE | 198 µg | 56.1 µg | 298 | 513 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 27 mg | 7.7 mg | 170 | 520 |
| Copper, Cu | 27 µg | 7.7 µg | 281 | 822 |
| Iron, Fe | 640 µg | 181.4 µg | 230 | 861 |
| Magnesium, Mg | 10 mg | 2.8 mg | 127 | 375 |
| Phosphorus, P | 24 mg | 6.8 mg | 148 | 650 |
| Potassium, K | 168 mg | 47.6 mg | 394 | 730 |
| Selenium, Se | 0.4 µg | 0.1 µg | 100 | 694 |
| Sodium, Na | 19 mg | 5.4 mg | 429 | 1132 |
| Zinc, Zn | 160 µg | 45.4 µg | 148 | 913 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 10.2 mg | 2.9 mg | 299 | 1054 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 95.3 g | 27 g | 14 | 49 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 14 kcal | 4 kcal | 208 | 675 |
Foods Available Online
We searched Amazon for "Lettuce" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Raw Lettuce
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Leaf | 8.0 g | 0.3 oz |
| 1 Cup | 35.0 g | 1.2 oz |
| Guideline Amount In Salad | 70.0 g | 2.5 oz |
| 1 Head | 539.0 g | 19.0 oz |
18 Similar Vegetables or Vegetable Products
Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.
Similar Vegetables and Vegetable Products 1 - 18
Click on a food to explore all of the nutrients it contains.
| Arugula Lettuce | No of Nutrients |
| 41 | |
| Boston Lettuce | No of Nutrients |
| 39 | |
| Butterhead Lettuce | No of Nutrients |
(Includes Boston & Bibb Types) | 67 |
| Green Leaf Lettuce | No of Nutrients |
| 68 | |
| Iceberg Lettuce | No of Nutrients |
(Includes Crisphead Types) | 70 |
| Lettuce | No of Nutrients |
(Made With Fat) | 50 |
(Made Without Fat) | 40 |
(Unspecified If Cooking Fat Added) | 50 |
(Cos Or Romaine) | 78 |
| Lettuce Salad | No of Nutrients |
(With Assorted Vegetables Excluding Tomatoes & Carrots, No Dressing) | 42 |
(With Assorted Vegetables Including Tomatoes And/Or Carrots, No Dressing) | 43 |
(With Avocado, Tomato, And/Or Carrots, With Or Without Other Vegetables, No Dressing) | 44 |
(With Cheese, Tomato And/Or Carrots, With Or Without Other Vegetables, No Dressing) | 56 |
(With Egg, Cheese, Tomato, And/Or Carrots, With Or Without Other Vegetables, No Dressing) | 57 |
(With Egg, Tomato, And/Or Carrots, With Or Without Other Vegetables, No Dressing) | 55 |
| Manoa Lettuce | No of Nutrients |
| 39 | |
| Red Leaf Lettuce | No of Nutrients |
| 67 | |
| Romaine Lettuce | No of Nutrients |
| 40 |
Recommended High Quality Supplements
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You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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